Tuesday April 10 2018

  Strength    5×5 back squat @ 70%. Superset with 4x 30 second weighted elbow plank   15-12-9-6 “EMILY” ring MU  *Scale MU to 2x CTB pullups  pistols (per leg) hold weight plate for balance and box as a target  After each round 50ft handstand walk or shoulder taps facing away from wall  *Scale HS walk […]

Monday April 9 2018

Happy Monday Everyone                            Warm up  6 cat cows 6 ps elbow openers in a kneeling position  T spine and lat release with peanut  Clock Planks .. both directions  shoulder warm up with bands  Strength   10 minute EMOM: 2 power snatches 4 […]

Wednesday April 9 2018

  6:00 AM MORNING CROWD    warm up  200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist    1 RM TEST WEEKS   Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can […]

Tuesday April 8 2018

Christine is coaching tonight!!! Don’t miss this, our beloved Christine is moving in June. :(((((  This will be one of the last times you will have a chance to be coached by a gold Medalist.   Test day   Weak Skill before or after TESTING…. Write in your book what you achieved for these categories and we will retest […]

Monday April 7 2018

PR WEEK NO 2 …… LET’S MAKE SOME NEW PERSONAL BEST THIS WEEK, STARTING WITH ….….       Warm up Rachel surprise up  STRENTGH 20 min. Bench press 5 4 3 1 1 1 …3 attempt at your 1 rm use a push sets to determine rm.  alternate 10ps SLRD Lifts with DBell   […]

Wednesday April 4 2018

  PLEASE REMEMBER GYM CLOSED THURSDAY  FRIDAY and SATURDAY  APRIL 5 – 7 FOR FLOOD REPAIRS :((((((   Classes start at 6:00 am today …… get in here early and get it done!  Warm up  10 ps side band pull in a lunge position … 10 bent over rows with bands  10 medial deltoid raises  […]

Tuesday April 3 2018

PLEASE REMEMBER GYM CLOSED THURSDAY, FRIDAY AND SATURDAY,  APRIL 5-7 FOR FLOOD REPAIRS :(((((((( BIG HAPPY BIRTHDAY TO OUR WONDERFUL PHAE…. WOW YOU HAVE COME A LONG WAY AND IT’S BEEN GREAT WATCHING YOU GROW INTO ONE HECK OF AN ATHLETE, COACH AND TRAINER  …….. WE AT CFSS ARE GRATEFUL AND BLESSED TO WORK ALONG […]